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Screen Time and Brain Health: Setting Healthy Limits for Children
Remember those commercials in the 1980s that showed an egg hitting a frying pan, warning, “This is your brain on drugs”? If that were modified to target today’s youth, the most popular and widely used drug wouldn’t be what we consider a drug at all—it’d be our screened devices. And we might see the egg shrinking rather than sizzling. We know that screen time among youth has spun out of control in recent years, and we’re now learning more about the scary consequences of that reality. With televisions, video games, computers, and handheld electronics like smartphones and tablets, kids now have numerous ways to remain attached to screens 24/7. Unfortunately, this new addiction plaguing our youth creates a long list of negative effects—even shrinking young, still-developing brains. How Screen Time Affects Children When researchers at the National Institutes of Health performed brain scans of 4,500 children, they found a link between excessive screen time and negative consequences on the brain. Most alarmingly, children with daily screen time usage of more than 7 hours showed premature thinning of the cortex, which is the outermost brain layer. This part of the brain is responsible for processing information received from the physical world. Because brain health is mental health, it’s no surprise that screen time also affects children’s mental well-being. Studies have linked too much screen time with an increased risk of depression, anxiety, low self-esteem, and other mental health issues. In late 2023, attorneys general in dozens of U.S. states even filed a lawsuit against the tech giant Meta (owner of Facebook and Instagram), claiming that it “has contributed to a teen mental health epidemic by intentionally designing its Platforms to ensnare children’s attention.” In this suit, attorneys claimed that social media features such as personalization algorithms, alerts, infinite scroll, and autoplay were specifically designed to hook young users and keep them addicted. They charged that these platforms intentionally manipulate, engage, and monetize young people, ultimately luring them into excessive and even compulsive usage. Indeed, young people who heavily use social media have poorer sleep patterns (associated with depression and anxiety), are less able to regulate their behavior, and may even be more likely to feel hopeless or suicidal. Children also show an increased risk for attention problems and hyperactivity when they’re exposed to too much screen time at a very young age. According to a 2019 Canadian study, kids who were exposed to more than 2 hours of daily screen time by the age of 5 were almost 8 times more likely to meet the criteria for ADD/ADHD than those who spent less than 30 minutes a day looking at a screen. These effects can last a lifetime, as mental health issues like ADD/ADHD are associated with poorer school and work performance, less financial success, substance abuse, and even higher divorce rates. In other words, the screen time choices you make in the first years of your kids’ lives will have a lifelong effect, so it’s crucial to choose wisely. Screen Time Recommendations by Age Wondering what screen time limits are appropriate for your child’s age group? Here are some general recommendations: Preschool Restrict your preschooler’s screen time to no more than 30 minutes a day. You’ll also want to ensure that any programming consumed is enriching rather than disturbing. For example, use this time to watch educational programming or video chat with distant family members. Elementary school According to the American Academy of Child & Adolescent Psychology (AACAP), on average, children from ages 8-12 in the U.S. spend 4-6 hours a day watching or using screens. This is far more than the recommended amount, which is no more than 1.5 hours per day for ages 6-10. Middle and high school (preteens and teenagers) A Pew Research Center survey of 1,453 U.S. teens ages 13-17 and their parents, conducted in late 2023, found that 95% of teens have access to a smartphone, and about 6 in 10 say they use social media sites TikTok, Snapchat, or Instagram. Roughly half of parents (47%) say they limit their teen’s phone time, while 48% don’t. Keep in mind, while you set limits with your teens, that experts recommend no more than 2 hours a day of screen time—regardless of age. 7 Helpful Tips to Limit Children’s Screen Time When kids are glued to screens all day, it’s not just the screen time itself that’s harmful. For example, faced with constant screen exposure, kids are less likely to go outside and play, which creates everything from vitamin D deficiency to a greater risk of obesity. The domino effects are huge. Here are some effective ways to get your kids off the screens and on their way to improved brain and body health: Use parental controls. Monitor and limit the time your child spends on devices. You can do this by changing the settings on their devices or with parental-control apps. Create rules around screen time. Design a routine that children can get used to, then be sure to consistently enforce those limits. Rules can include: No screens during dinner. Gathering around the table, rather than the TV, is healthier. Eating in front of the TV can promote obesity, while watching TV in general is associated with developing habits like cigarette smoking, early sexual activity, and poor academic performance. No screens just before bed. Stimulating content before bedtime can interfere with sleep. And lack of quality sleep increases the likelihood of negative mental health effects. In fact, you might consider making your child’s bedroom a screen-free zone Mandatory screen-free time. “Tech timeouts” are beneficial for the entire family. Simply establish a cutoff time when all devices will be turned off for the evening. Or establish one weekend day as tech-free each week. Encourage daily physical activity, preferably outdoors. One negative effect of too much screen time is that children miss out on the increased blood flow to the brain that exercise generates. Get your child outdoors to a park or swimming pool, sign them up for a sports team, or seek out events at the local activity center. These efforts boost the brain and the entire body. Stick to a single screen only. Nowadays, it’s not uncommon for multiple screens to be vying for our attention at once, such as a television, smartphone, and computer turned on in a single room. This promotes lack of focus, overstimulation, and burnout. Use one screen at a time. Communicate with your child. Informing your young one about responsible media consumption is a must. Talk to them about important topics like advertising, social media, online privacy, and cyberbullying. Set an example. In the Pew Research survey mentioned above, it wasn’t just teens’ screen use under the microscope. The report stated, “Nearly half of teens (46%) say their parent is at least sometimes distracted by their phone when they’re trying to talk to them.” Make sure you’re practicing what you preach when it comes to responsible screen use. Get creative. Why not engage your child with activities that ignite their creativity off-screen? Learning a musical instrument or a second language, trying a new art form or hobby, or simply reading physical books are all fun and engaging ways to get away from screens. Our Kids Deserve Healthier Screen Habits While juggling overwhelming responsibilities and being bombarded with constant technological advances, it’s no wonder that so many parents have relied on screens to entertain or distract their children. But in years past, experts weren’t yet aware of the shocking range of negative impacts this choice would have on our youth. Today, we know more about these effects, and we must all do our part to reduce our own and our children’s screen time to foster healthier levels of consumption. It’s time to step away from the addictive nature of “virtual reality” and start living life to the fullest—in real life!
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Chlorella vs. Spirulina: Differences and Health Benefits of Greens Powders
Chlorella and spirulina are both types of green algae that are amazing for your health. These small but mighty algae are worth getting to know if you aren’t familiar with them yet! They’re both superfoods high in nutrition, packed with plant protein, vitamins and minerals, and boast an abundance of benefits including ridding your body of toxins, supporting brain health, and fighting illnesses. How do chlorella and spirulina differ? Is one or the other better for you–or should you use both? Let’s take a look. Chlorella vs. Spirulina Chlorella is a green algae that’s grown in freshwater, while its close cousin, spirulina is a blue-green algae grown in both freshwater and saltwater. Algae is an ancient food source. In fact, chlorella has been around for thousands of years; one of the oldest living organisms on Earth. It’s becoming increasingly accepted as a sustainable food source.¹ These algae grow quickly, are high-yielding, and require minimal resources to farm. Chlorella and spirulina actually have more qualities in common than they do that are different, however there are a few key differences worth noting. Spirulina Has significantly more copper—85% DV per ounce. Copper is important for providing your body with energy, building connective tissue, and blood vessels. It also helps form collagen. Provides more protein—Spirulina has 60-70% protein, while chlorella isn’t far behind at 50-60% protein. Highly digestible—Spirulina has no cellulose cell wall, unlike other plant proteins. This makes it generally easier to digest. Chlorella Contains more omega-3 fatty acids—Omega-3’s are important for overall health and many of us aren’t getting enough of them! They support healthy brain development and function, emotional development, reduce inflammation in the body, and may improve sleep. Is higher in magnesium and vitamin K–Magnesium is an essential mineral that plays an important role in muscle and nerve function, energy production and numerous physiological functions in the body. Vitamin K is important for bone and cardiovascular health. Contains fiber–Chlorella may improve digestion with its fiber content and beneficial bacteria, while also promoting gut health. Contains ALL vitamins required by humans–Not only does chlorella contain all vitamins required by humans,² it’s high in D2 and B12, both of which are absent in other plants. Aside from the differences above, both chlorella and spirulina algae overlap in some great health benefits. 4 Health Benefits of Both Chlorella & Spirulina 1. Detoxify Your Body Every day, our bodies are exposed to harmful toxins through the things that we eat, put on our bodies, and even in the environment around us. Chlorella and spirulina are known for their detoxifying properties. They bind to heavy metals and other toxins and help our bodies to eliminate them. 2. Provide High Quality Protein Both are complete proteins. They contain all essential amino acids. Protein doesn’t have just one function in our bodies, it has many. When we aren’t getting enough protein in our diets we can’t perform at our best. We may heal more slowly and feel sluggish and weak. Protein is important for our bodies to: ● Sustain energy ● Build and repair muscle and tissue ● Strengthen our immune system ● Regulate fluids ● Prevent infections 3. Provide Antioxidants Chlorella and spirulina are a great source of antioxidants, which are important for a healthy immune system and for fighting free radicals that can lead to unwanted inflammation. Antioxidants do this for the body: ● Reduce oxidative stress ● Support healthy eyes, including age-related vision loss ● Help heart health ● Support healthy aging ● Help prevent serious illness ● Improve physical and mental health Chlorella’s beautiful green color is evidence of the high amount of chlorophyll found in the algae. The presence of chlorophyll is what gives it its strong antioxidant power. It also contains these popular antioxidants: vitamin C, lutein, lycopene, and beta-carotene. On the other hand, Spirulina’s intense blue-green color comes from the antioxidant phycocyanin, which protects cells, reduces inflammation, supports your liver, helps protect your brain, and boosts immunity. 4. Energize You Chlorella and spirulina are two of the most nutrient-dense foods on the planet. Due to this and their unique compounds they can give you the energy boost that you need. They’re so versatile because they fit into almost any diet and are easily added to what you’re currently eating. Chlorella and spirulina are both superfoods that pack a powerful punch when it comes to sustained energy. So, Which is Better? It depends on what you’re looking for. They’re both beneficial for improving your health. This is good news! You can’t go wrong either way, and they can even be combined! How to Use Chlorella and Spirulina Now that you’re convinced that you want to add one or both of these superfood algas to your diet, what’s the best way? Both chlorella and spirulina are available as capsules or in greens powders. 6 Ways to Add Greens Powders Into Your Diet Smoothies Juices Mix in ice water Mix in plant-based milks Add to yogurt Try putting into different recipes; think soups, salads, hummus, or protein balls The Best of Both Worlds BrainMD’s Neuro Greens Superfood Powder combines the best of both worlds with chlorella and spirulina in powder form. Neuro Greens Superfood Powder includes: 14 fruit and vegetable concentrates 4 immune-supporting mushrooms 3 nutrient-dense algae 3 prebiotic fibers With all these things, Neuro Greens Superfood Powder offers antioxidant protection, immune support, and gut health. More than that, it’s a great way to feel good about getting the benefits of spirulina and chlorella along with a rainbow of fruits and vegetables. Chlorella and Spirulina Both Support Overall Health Chlorella and spirulina are classified as superfoods for good reason! They complement each other beautifully. So when wondering which is better, there isn’t a clear winner. By adding one, or both, algas to your diet, you’ll be the winner. They’re an excellent source of high-quality plant protein, they help rid your body of toxins, provide you with antioxidants, and will leave you feeling more energized. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Wells, M. L., Potin, P., Craigie, J. S., Raven, J. A., Merchant, S. S., Helliwell, K. E., Smith, A. G., Camire, M. E., & Brawley, S. H. (2016). Algae as nutritional and functional food sources: Revisiting our understanding. Journal of Applied Phycology, 29(2), 949–982. https://doi.org/10.1007/s10811-016-0974-5 Bito, T., Okumura, E., Fujishima, M., & Watanabe, F. (2020). Potential of Chlorella as a dietary supplement to promote human health. Nutrients, 12(9), 2524. https://doi.org/10.3390/nu12092524
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Here Are Some of the Best Tension Release Exercises to Help You Feel Your Best!
Do you tend to carry tension in your head, neck, shoulders or lower back? You’re not alone. It’s very common, especially in the workplace where both work-related stress and unhealthy sitting, standing, and/or repetitive movement can all translate to tension in the body. According to 2023 survey statistics cited by The American Institute of Stress, 57% of American workers report feeling stress on a daily basis. Tension in the body is noted as well – with 62% of respondents reporting end-of-day, work-related neck pain; 30% reporting occupational-related back pain; and 12% reporting hand pain. On a brighter note, you can help to alleviate some of the stress tension in your body by incorporating tension-relieving exercises into your day. Here’s how stress can affect your body and what you can do to relieve the tension. How Stress Becomes Muscle Tension A daily onslaught of stressors can keep your body’s sympathetic nervous system engaged, and your stress response activated. The stress response is an automatic reflex to help your body prepare for real or perceived danger. When danger is detected, your brain signals stress hormones to be released. Your muscles tighten to prepare to fight, freeze, or flee from the threat to ensure survival. Yet, every day in modern life is full of stressors that signal the stress response. As you go about your day dealing with stress related to work, family, relationships, finances, and other challenges of life, your muscles react by getting taut and tense. When body tension builds up, it can result in pain – often as a headache, neck pain, shoulder stiffness, or back pain. Tension worsens if you sit or stand all day or make repetitive movements in your work life. Of course, looking at computers and digital devices all day adds to the mix too. Thankfully, tension release exercises can help to counter all that stress and tension and turn on the body’s relax response, alleviating pain – helping you to feel better. Here are four types of tension-busting exercises you can practice virtually anywhere at any time. 4 of the Best Exercises to Relieve Tension 1. Yoga Yoga is well-known for relaxation and stress reduction. It can help relieve tension headaches and neck pain, as well as back pain, according to the National Institutes of Health. Two gentle and popular yoga poses known to ease neck and back tension are Child’s Pose (Balasana) and Cat-Cow (Chakravakasana). If you’ve ever practiced yoga, you may be familiar with them. If not, here’s a brief explanation of each. Child’s Pose Releases tension in the shoulders, neck, back, and ankles. Get on all fours with your palms flat on the floor, ensuring your wrists are positioned directly under your shoulders, and knees under your hips. Simply sit back on your heels while you stretch your hands out in front of you. Lengthen your spine and be sure to hinge your hips. Extend your hands in front of you for 1 to 1.5 minutes. Breathe. Release tension in your neck in shoulders. Return to your original position and repeat several times. Cat-Cow Relieves tension in the neck, back, and torso. Get on all fours with your palms flat on the floor, ensuring your wrists are positioned directly under your shoulders, and knees under your hips. Inhale as you move into Cow Pose, dropping your belly toward your mat while you lift your chin and chest looking up to the ceiling. Open your chest and shoulders and hold for a few seconds. Exhale as you move into Cat Pose (the counter movement to Cow Pose), pulling your belly in toward your spine and rounding your back (like a cat) while looking down at your mat. Pause for a few moments. Inhale as you move back into Cow Pose and repeat the entire sequence 8 to 10 times. If you’re brand new to yoga, be sure to practice these poses under the guidance of a qualified yoga instructor before practicing them on your own. If you already practice yoga or start taking classes regularly, you can bring other poses into your day. 2. Exercise It may seem counterintuitive if your muscles are tight, but getting out and getting moderate exercise will actually help to relieve tension. Here are three reasons why: First, getting outside is a wonderful stress and tension release. Second, moving your body can release the pent-up energy that contributes to tension in your body. Third, exercise can also deliver a rush of endorphins, the feel-good hormones that can lift your mood while easing pain. Keep it simple with a walk if you’re new to exercise. All you need is to move for 20 minutes a day! 3. Deep Breathing We tend to take shallow breaths when we’re stressed. Simply doing a diaphragmatic breathing exercise (also called deep breathing or belly breathing) can turn on the relax response and help to ease tension. Simply take a deep breath through your nose to a count of 6, allowing your belly to expand. Then hold your breath with your belly expanded for a count of 6. Then slowly release your breath out through your mouth to the count of 6. Repeat the sequence a few times and feel the tension in your body release. 4. Progressive Muscle Relaxation Progressive muscle relaxation (PMR) is a studied method for releasing overall body tension. It involves tensing your muscles before relaxing them, which enables you to relax them more fully after you release them. This helps you let go of physical body tension. It can help to reduce headaches, ease back pain, and lessen neck pain. Lower levels of the stress hormone cortisol – an indicator of stress reduction – have been observed in individuals after using the PMR method. This simple method involves the tensing and relaxing of all the major muscle groups in your body, from head to toe. It’s best to lie flat, but you can do it seated, if need be. Give yourself 10-15 minutes of uninterrupted time. Starting with your face and scalp, tense your muscles as tight as you can, closing your eyes, grimacing, and clenching your teeth while breathing in to the count of 8. Exhale while letting go and relaxing completely. Experience the tension falling out of your facial muscles. Pause for a moment to enjoy the relaxation before you move on to the next group of muscles. (Repeat this step again if you feel like your face needs to relax more.) Then move down your body, doing the same exercise with the following muscle groups: Neck and shoulders Chest area Mid-section Entire right arm, followed by the right forearm (making a fist), and then the right hand Entire left arm, followed by the left forearm and hand (making a fist), and then the left hand Buttocks Entire right leg, followed by the lower right leg/foot, then the right foot Entire left leg, followed by the lower left leg/foot, then the left foot Care for Your Body Ultimately, learning tension release exercises is a way to care for your body in today’s stressful world. Try taking a pause several times a day to do a deep breathing exercise, go out for a walk, do a couple yoga poses, or practice PMR – and see if it makes a difference in how you feel! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Hormone Changes in Men: How to Know If You Have Low Testosterone!
Have you ever wondered how hormonal changes in men can affect their brain function and behavior? Let’s take a closer look at how hormonal shifts can impact a man’s health and overall well-being. What is Testosterone? Testosterone is a sex hormone that plays a crucial role in the development and functioning of the male reproductive system. It’s primarily produced in the testicles but also in small amounts by the adrenal glands, located on top of the kidneys. This powerful hormone is responsible for shaping many aspects of masculinity, including physical characteristics such as muscle mass, body hair, and deepening of the voice. However, its influence extends far beyond just physical appearance. Testosterone also can impact mood, cognition, and overall well-being. Production of testosterone starts during fetal development and reaches its peak during puberty when it triggers significant changes in boys’ bodies. Testosterone levels tend to gradually decline as men grow older. The Brain and Testosterone While many people know that testosterone is a powerful hormone that plays a crucial role in traditional male development, what they may not realize is that testosterone also has important effects on the brain. The brain plays a vital role in regulating testosterone production and influences how this hormone affects various bodily functions. The hypothalamus releases a gonadotropin-releasing hormone (GnRH), which stimulates the pituitary gland to produce follicle-stimulating hormone (FSH) and luteinizing hormone (LH). These hormones then signal the testicles to produce testosterone. Testosterone can act directly on certain areas of the brain to affect behavior and emotions or indirectly through its conversion into other hormones such as aromatase, which converts testosterone to estradiol. This shows that hormonal balance plays an essential role not only in physical health, but also mental health. The Dangers of Low T When testosterone levels are low, it can lead to noticeable changes in behavior, mental functioning, and overall well-being. Low testosterone levels have been linked to various issues such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] decreased libido erectile dysfunction loss of ability to engage in vigorous activity falling asleep after eating lowered ability to experience pleasure lowered endurance loss of facial and/or pubic hair loss of motivation at work increased body fat and reduced lean muscle mass excessive sweating [/wc_box] Having low testosterone can lead to other serious complications too. Cognition One of the primary ways low testosterone impacts the brain is through its effect on cognition. Men with low testosterone often experience difficulties with concentration, focus, and memory retention. This can lead to forgetfulness, difficulties in retaining new information, or an inability to multitask. These cognitive impairments can have a significant impact on daily activities, work performance, and overall quality of life. Mood In addition to cognition, low testosterone levels also can have an impact on mood regulation. This is due to testosterone’s critical role in producing neurotransmitters like serotonin and dopamine, which are responsible for regulating mood. When levels of these hormones are low, there may be an increased risk for experiencing mood issues. Since testosterone plays an essential role in regulating mood and emotions, fluctuations of the hormone may cause mood swings. Energy One of the most common symptoms of age-related testosterone decline is a decrease in energy levels and overall vitality. This can make it difficult for men to maintain the kind of active lifestyle they enjoyed in their younger years. As a result, exercise performance may suffer, and fat accumulation (particularly in the abdominal region) may increase. Behavior Low levels of testosterone may cause changes in behavior and emotions. Men with low testosterone may exhibit increased irritability or anger outbursts due to hormonal imbalances affecting their emotional state. Additionally, some men may experience decreased motivation or feelings of fatigue when their testosterone levels are below a normal range. Sleep Testosterone helps regulate sleep by promoting deep, restorative (REM) stages of sleep. When levels of testosterone are deficient, individuals may experience disturbances in their sleep patterns, which can lead to daytime fatigue and decreased alertness. These effects may vary, depending on an individual’s unique physiology and lifestyle factors. For instance, one man may experience more pronounced symptoms than another man with similar hormonal imbalances. Hormone Changes in Men Hormone changes are a natural part of life for both men and women, but the impact they have on the body can differ greatly between the genders. As was mentioned above, testosterone levels don’t remain constant throughout a man’s life. The average man loses about 1% of his testosterone every year after the age of 30. This decline in testosterone can lead to hormonal imbalances, which can significantly impact a man’s overall health. These changes are often referred to as “andropause” or “male menopause.” One of the most noticeable impacts of hormonal changes on men is their reproductive health. Testosterone is crucial for sperm production and sex drive, so any alterations in hormone levels can result in issues with fertility or reduced sexual desire. Also, low testosterone has been associated with an increased risk of cardiovascular issues due to its role in maintaining blood pressure regulation. How to Manage Hormone Changes in Men Due to its powerful influence on both physical and mental health, low testosterone can significantly impact the quality of life in aging men. It’s essential for men approaching middle age to be aware of these potential consequences so that they can take steps to address any hormonal imbalances. Fortunately, there are ways to manage declining testosterone levels and help alleviate related symptoms. One option is hormone replacement therapy (HRT), which involves replacing low levels of hormones with synthetic or bioidentical alternatives. Another approach is making lifestyle changes focused on promoting hormonal balance naturally. This includes following a healthy diet rich in nutrients that support hormone production, such as zinc, magnesium, and healthy fats. Regular exercise, particularly resistance training, also can help boost testosterone levels. Additionally, managing stress levels and getting quality sleep are crucial for maintaining hormonal balance in the body. Address Hormone Imbalances Testosterone is a vital hormone responsible for many aspects of traditional masculinity and plays a significant role in the functioning of both the body and mind. Low testosterone levels can have a significant impact on the brain, leading to cognitive decline, mood swings, changes in behavior and emotions, and even difficulty sleeping. It’s crucial for men to pay attention to any signs of low testosterone and seek medical attention and treatment if necessary. By addressing hormonal imbalances, men can maintain optimal brain function and improve their overall well-being. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Foodscaping: How to Grow Healthy Foods In Your Own Garden!
One of the great joys of spring is the opportunity to get outside and garden. If you have a yard or even a patio, here’s a wonderful new trend you may want to incorporate into your gardening plans: Foodscaping. Foodscaping is the modern term used for an age-old practice of integrating edible plants, fruits, and vegetables within and throughout a landscape design. It’s also called edible landscaping. Edible plants bring color, complexity, and excitement to your landscaping, while providing highly nutritious and delicious fruits, vegetables, and herbs that can both enhance your culinary creations and well-being, while saving you money. Here’s why you may want to consider foodscaping for your yard or patio – as well as ideas to get your started! Here Are Some of the Top Benefits of Foodscaping Here are several of the many benefits foodscaping offers: Saves Money If you grow your own produce – especially typically expensive produce such as organic avocados, tomatoes, and berries – you can really save money. Additionally, edible landscaping can save you the expense of staple flavorings such as lemons, garlic, and herbs such as oregano, rosemary, basil, parsley, and cilantro. Better Nutrition Growing your own produce delivers better nutrition (and makes it more likely that you’ll eat fruits and vegetables). Research has shown that organically grown varieties of certain produce can provide significantly greater levels of vitamin C, iron, magnesium, and phosphorus than non-organic varieties of the same foods – while also being dramatically lower in nitrates and pesticide residues. Organic produce typically provides greater levels of important antioxidant phytochemicals (such as carotenoids, flavonoids, and anthocyanins) too. Growing Food Is Fulfilling and Wholesome There’s something primal about growing your own herbs, fruits, and vegetables. Humans have been doing it for millennia. If you have children, foodscaping allows them to learn where food comes from because they’ll see it and taste it. Participating in this miracle of nature is a terrific way to connect with nature, which is sorely missing in our modern lives. The creative expression involved in foodscaping as well as the resulting visual and sensual beauty are also good for the spirit. Tastes Delicious When was the last time you ate a fresh strawberry from the garden, or a juicy tomato off the vine in summertime, or flavored an Italian dish with fresh, homegrown basil? Growing your own produce and herbs makes food more delicious! Your garden’s bounty may also inspire inventive seasonal dishes and baked goods. It’s Eco-Friendly You’ll spend less money on produce that’s often sprayed with chemicals and needs to be trucked or flown, sometimes vast distances, to reach your local market. This saves on precious resources, reducing your personal carbon footprint. If you swap your lawn for a foodscaped garden, you’ll use less water and resources, ecologists have found. Additionally, a foodscaped garden provides more biodiversity and habitat for birds, honeybees, butterflies, earthworms, and more. Good for Your Mood and Focus Horticulture therapy is known to offer mental health benefits such as improved mood. It’s associated with reduced aggression and behavioral issues in young people, as well as improved memory and attention span in people who struggle with focus and attention. How to Start Foodscaping Are you excited about the idea of foodscaping? Here’s some additional information to help you think about and plan what you’d like to do. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Design Foodscapes can contain a mix of shrubs, vines, trees, grasses, and ground cover. Trellises and arbors, raised beds and containers, pathways and other hardscapes can add visual depth to your design. Let color, texture, and scent inform your choices for both edible and non-edible plants. If you’re adding edible plants to your garden or patio for the first time, horticulturists make these suggestions: Start small Do your research to find out what’s easy to grow, and grows well in your local climate Factor sunlight, soil quality, water needs, and pest control into your selections Choose edible plantings that are both ornamental (artistically beautiful) and practical (you like eating them) If you want specific suggestions, here are few to think about that deliver big on savings, beauty, flavor, and health benefits: Colorful Vegetables Colorful vegetables generally offer a greater amount of health-boosting antioxidants and phytonutrients – while offering visual appeal. Here are a few to consider: brightly colored cherry tomatoes; green and purple kale and rainbow chard; purple cauliflower; ornamental eggplant; peppers of all kinds; galactic lettuces; and artichokes. Berries Naturally low in sugar and high in vitamins and antioxidants, berries are fantastic for brain health. They’re a gorgeous and delicious addition to a foodscaped garden. (They work well in planters and pots too for those with patios.) Strawberries are excellent for ground covering and amazingly easy to grow. Blueberries can be grown in larger pots or in-ground. Raspberries and blackberries grow well on a trellis, arbor, or fence. Trees Adding a fruit tree to your garden provides shade, color, and drama. There’s also nothing more exciting than picking fruit off the tree! There are now dwarf fruit trees available that can be grown in smaller yards. Keep in mind that many fruit trees can take a few years before they bear fruit. Fruit trees bought from most nurseries or garden centers are 1-2 years old. Having a lemon tree, avocado tree, or other citrus tree can be indispensable and money saving. In the fall, a persimmon or pomegranate tree will reward you with beautiful autumn color and save you money as well. The bounty from your tree(s) can also serve as a lovely gift to family and friends. Herbs Herbs can enhance your garden and flavor your favorite dishes. They work well on patios too. Sage comes in gorgeous colors and textures. Basil and rosemary smell wonderful. (Rosemary is also quite hardy and is a wonderful shrub that blooms once a year.) Fennel, dill, cilantro, oregano, parsley, and tarragon offer different shapes and textures, while ensuring you have a full stock of herbal spices at the ready. If you’re an herbal tea drinker, you might want to have mint and chamomile in your garden too. [/wc_box] Keep It Simple Whatever you decide to grow, keep it simple to start. If you want to go big, get the help of a professional. Have fun and enjoy the fruits (literally) of your labor! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Understanding The Difference: Water-Soluble vs. Fat-Soluble Vitamins
Ever wonder why some vitamins are best taken with a meal, while others are more effective on an empty stomach? It’s all about solubility. Water-soluble vitamins, like vitamin C and the B vitamins, dissolve in water and are readily absorbed into the bloodstream, providing quick energy and supporting vital functions throughout the day. Fat-soluble vitamins, on the other hand, require dietary fat for absorption. They are stored in the body’s fat tissues and released gradually, ensuring a steady supply of essential nutrients over time. What is the Difference Between Water-Soluble vs. Fat-Soluble Vitamins? Whether you need an instant boost or long-lasting support, understanding the difference between these two types of vitamins can help you optimize your supplement routine for maximum benefit. Let’s get into it. Water-Soluble Vitamins: Quick Absorption for Immediate Benefits Water-soluble vitamins, including the B-complex vitamins and vitamin C, dissolve easily in water and are swiftly absorbed into the body’s tissues. These vitamins are vital for various bodily functions, such as energy production, immune system support, and cell metabolism. Unlike fat-soluble vitamins, excess water-soluble vitamins are excreted through urine, reducing the risk of accumulation within the body. Therefore, it’s essential to consume these vitamins regularly through nutrient-rich foods and supplements to maintain optimal health and well-being. Water-soluble vitamins include: Vitamin B1 (thiamine) Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B5 (pantothenic acid) Vitamin B6 Vitamin B7 (biotin) Vitamin B9 (folate) Vitamin B12 (cobalamin) Vitamin C Fat-Soluble Vitamins: Stored For Sustained Nutrient Support Fat-soluble vitamins on the other hand, which include vitamins A, D, E, and K, dissolve in fat and are absorbed alongside dietary fats. Unlike water-soluble vitamins, fat-soluble vitamins are stored in the liver and fatty tissues, providing a reserve for times of need. While this storage mechanism ensures a sustained nutrient supply, it also increases the risk of vitamin toxicity if consumed in excessive amounts. Hence, it’s crucial to adhere to recommended guidelines when it comes to supplementing with fat-soluble vitamins. Fat-soluble vitamins are also found in high-fat food sources like egg yolks, fatty fish, dairy products, liver, and beef. Finding Balance with BrainMD Supplements At BrainMD, we understand the importance of maintaining a balance of water-soluble and fat-soluble vitamins for optimal health. Our range of supplements is formulated with a blend of essential vitamins, minerals, herbs, and adaptogens to support overall well-being and better brain health. By incorporating these supplements into your daily routine, you can bridge nutrient gaps, support cellular function, and promote long-term health benefits. Whether you’re seeking immediate energy support or long-term immune system reinforcement, our supplements are formulated to provide the nutrients you need for a healthier life. Experience the BrainMD difference today. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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The Power Of Consistency: Why Regular Supplementation Matters
Consistency is the cornerstone of success in many aspects of life, and taking supplements is no exception. Whether you’re aiming to support your overall health or want to target specific wellness goals like improving your sleep, enhancing your energy, or losing weight, maintaining a consistent supplement routine can make all the difference. Consistency Counts BrainMD’s formulas are designed to deliver optimal results when taken regularly over time. While some supplements, like L-Theanine Gummies, Put Me To Sleep Naturally, and Calm My Brain, may offer fast-acting benefits, the full effects often accumulate gradually with consistent use. This means that by sticking to a daily regimen, you’re giving your body the best chance to reap the rewards of supplementation. To ensure you’re getting the most out of each dose and to help you achieve the results you’re looking for, here are a few helpful tips. 4 Practical Tips For Consistency in Taking Supplements 1. Establish A Routine Our bodies thrive on routines. By establishing a consistent habit of taking your supplements at the same time each day, you signal your body that these nutrients are a regular part of your wellness routine. Whether it’s first thing in the morning, or with breakfast or lunch, consistency in timing can help integrate supplementation seamlessly into your daily routine. 2. Set Yourself Up For Success Set a daily reminder on your phone or calendar to prompt you to take your supplements. This simple yet effective strategy can help you stay accountable and ensure that you don’t miss a dose. 3. In Plain Sight Keep your supplements in a visible location, such as on your kitchen counter or next to your toothbrush. By keeping them within easy reach, you’ll be more likely to remember to take them consistently. 4. Combine & Conquer Pair your supplement routine with another daily habit, such as brushing your teeth or preparing your morning coffee. By linking supplementation with an existing routine, you can reinforce the habit and make it easier to remember. The Path To Long-Term Wellness While the effects of supplementation may vary from person to person, one thing remains clear: consistency is key to maximizing the benefits of your supplements. Whether you’re taking BrainMD’s Omega-3 Power for cognitive support or NeuroVite Plus Multivitamin for overall wellness, committing to a consistent regimen can help you achieve your health goals more effectively. Remember, results may not always be immediate, but by giving your body the nutrients it needs consistently, you’re laying the foundation for long-term wellness. If you’re unsure where to start, consider taking Dr. Amen’s Brain Health Assessment quiz to gain insights into your unique needs and discover personalized recommendations for supplementation. The journey to optimal health begins with small, consistent steps. By prioritizing regular supplementation as part of your wellness routine, you can empower yourself to live a happier, healthier life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways to Sharpen Your Memory Recall
Do you find yourself frequently forgetting important details or struggling to recall information when you need it most? You aren’t alone. But take heart, there are things you can do every day to strengthen your memory. Say goodbye to forgetfulness and hello to improved memory with these simple, yet effective, memory recall strategies! Memory Recall Basics Memory is a vital aspect of our everyday lives. It allows us to remember the important events and experiences that have shaped who we are. However, with the constant influx of information and distractions in today’s world, it can be challenging to recall things accurately. That’s where memory recall comes into play. Memory recall is the ability to retrieve information when needed. It involves accessing stored memories and bringing them into conscious awareness. Whether it’s remembering an important meeting or recalling a friend’s birthday, memory plays a crucial role in our daily functioning. One of the primary reasons memory recall is so vital is that it directly affects our learning and knowledge retention abilities. The more we tap into our memories, the more we can learn and apply new information effectively. When we have good memory recall, we can quickly retrieve relevant information from our brains, allowing us to make connections and come up with new ideas. Having strong memory recall may lead to better problem-solving skills. As we confront various challenges in life, being able to draw on past experiences becomes critical for finding solutions to new problems. This process relies on our ability to effectively use our long-term memory. Cultivating a healthy memory is crucial for maintaining healthy relationships with others. Our memories help us form bonds with loved ones by enabling us to remember shared experiences and conversations, which can strengthen social connections. Also, pleasant memories can bring joy and happiness when recalled. Good memory recall plays a significant role in shaping our sense of identity and self-awareness. Our memories define who we are and allow us to reflect on past mistakes or successes, which can help guide future decisions. Having poor memory recall not only affects day-to-day tasks but also impacts overall cognitive function and development over time if left unchecked. What Affects Memory Recall? Memory recall is influenced by various factors, here are just a few: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Age: As we age, our memory tends to decline due to changes in brain structure and function; the connections between nerve cells can weaken, making it difficult to retrieve certain memories. Additionally, aging can affect the production of new neurons in the hippocampus, a region responsible for forming new memories. Stress: When under extreme stress, cortisol (the stress hormone) levels can increase in our bodies. This can negatively impact memory recall as too much cortisol over time can damage nerve cells in the hippocampus. Long-term stress may cause memory problems, including forgetfulness and trouble concentrating. Nutrition: Our diet plays a significant role in maintaining a healthy brain and improving recall. Nutrients such as omega-3 fatty acids, B vitamins, vitamin D, magnesium, and antioxidants are crucial for healthy brain function. Failing to get enough of these nutrients daily may lead to illnesses or other health problems. Additionally, consuming processed foods or excessive sugar may lead to inflammation in the body and may negatively impact our cognitive abilities. Medications: Certain medications, such as antidepressants, anti-anxiety drugs, and sleep aids, may negatively affect memory recall. It’s important to consult with your doctor about any potential memory-related side effects when starting a new medication. Environmental Factors: Our surroundings may play a role in worsening memory recall. Mold, toxins, or other environmental factors may hinder our ability to focus and remember information. Harmful habits, like smoking and excessive alcohol consumption, may contribute to impaired cognitive function. [/wc_box] By understanding the factors affecting memory recall and making small lifestyle changes, you can enhance your brain’s ability to store information. Here are a few simple, effective tips to boost your memory recall: 5 Lifestyle Tips to Help Improve Your Memory Recall 1. Get Enough Sleep Getting adequate sleep is essential for optimal brain function. As you sleep, the brain consolidates newly learned information into long-term storage. Lack of sleep, or poor-quality sleep, can impede this process and affect memory recall. Aim for 7-9 hours of uninterrupted sleep each night to give your brain the rest it needs to process and store memories effectively. 2. Stay Physically Active Regular exercise has numerous benefits for both physical health and mental well-being. Engaging in aerobic exercises, like running or swimming, can help boost blood flow to the brain while also promoting the growth of new neurons, which are vital for learning new things and supporting your memory. 3. Practice Mindfulness Remaining in the moment can help reduce distractions and improve focus. This can make it easier to retain information and form new memories. One of the best ways to achieve a state of calm is with mindfulness exercises such as yoga and tai chi. 4. Use Mnemonic Devices This technique can help you remember names, dates, and other information by associating them with something more memorable. For instance, when memorizing a list, associate each item with the craziest picture you can think of to help you recall it later. To remember names, repeat the name, use it once or twice in natural conversation, visualize the name as a picture (perhaps on the person’s forehead), and use their name when saying good-bye. 5. Create Memory Triggers Place reminders or prompts around your living space or workspace as triggers for important events or tasks that need to be recalled later. Things to Remember In today’s fast-paced world, having a good memory recall is essential for success and well-being. Incorporating these simple lifestyle changes into your routine may help improve your memory recall and overall cognitive function. Remember to have patience as these changes may take time to show their full effect. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Making A Racket For A Cause: Dr. Amen's Pickleball Benefit Tournament
On March 24th 2024, Dr. Daniel G. Amen, renowned psychiatrist and brain health advocate, hosted a Pickleball Benefit Tournament in Newport Beach, California that brought together enthusiasts of all levels for a day of sport and philanthropy. Despite the initial challenge of rainy skies, the event saw beginners and pros alike rallying on the court, all in support of The Change Your Brain Foundation and The Lemons Foundation by Tay and Taylor Lautner. The tournament, held in collaboration with special guests and sponsors like BrainMD, Drink Twisted Alchemy, Going Dry Co, Amen Clinics, Generation Impact, BYLT Basics, Alys Health, Clean Energy Fuels, and Elysian Fine Jewelry showcased the power of community coming together for a common cause. As players warmed up and spirits lifted, the rain clouds parted just in time, allowing the games to proceed under clear skies. Dr. Amen’s passion for promoting brain health and wellness was evident throughout the event, reminding participants of the importance of staying active and engaged for both physical and mental well-being. The Pickleball Benefit Tournament not only provided a platform for friendly competition but also served as a testament to the impact of collective action in supporting meaningful causes. [wc_row] [wc_column size="one-half" position="first"] [caption id="attachment_58492" align="alignnone" width="300"] BrainMD Team Members Serving up Brain-Healthy Mocktails[/caption] [/wc_column] [wc_column size="one-last"] [caption id="attachment_58493" align="alignnone" width="300"] Dr. Daniel & Tana Amen at the Pickleball Benefit[/caption] [/wc_column] [/wc_row] “We are on a mission to end mental illness by creating a revolution in brain health,” said Amen. “By empowering individuals with the knowledge and tools to nurture their brain’s vitality, we can pave the way towards a future where mental well-being is the norm, not the exception.” 2 Brain-Healthy Mocktails by BrainMD BrainMD joined the festivities by serving brain-healthy mocktails and sampling their range of products. Attendees had the opportunity to fuel their bodies and minds with delicious concoctions designed to support cognitive function and overall well-being. Get the recipes for their delicious Boost My Brain and Calm My Brain Mockatils below. Calm My Brain Mocktail [wc_row] [wc_column size="one-half" position="first"] Ingredients for 1 serving: 6 to 8 blackberries 4 large mint leaves, plus a small bunch for garnish ½ lime, juiced 2 tsp honey ice lime flavored sparkling water (about 8 oz) 2 L-Theanine Gummies for garnish 1 Calm My Brain capsule for extra relaxation [/wc_column] [wc_column size="one-half" position="last"] Directions: In a short glass, muddle blackberries, mint, honey and lime juice. Top with ice and lime flavored sparkling water. Thread BrainMD’s L-Theanine Gummies onto a cocktail pick for garnish alongside more fresh mint. Mix in one Calm My Brain capsule. [/wc_column] [/wc_row] Boost My Brain Mocktail [wc_row] [wc_column size="one-half" position="first"] Ingredients for 1 serving: 1 packet of Brain Boost On-The-Go 12 oz water 2 tbsp coconut milk ¼ fresh lemon, juiced lots of ice 2 strawberries, sliced Coconut flakes for garnish [/wc_column] [wc_column size="one-half" position="last"] Directions: Combine Brain Boost On-The-Go with water. Add coconut milk. Frother helps mix everything well. Layer bottom of glass with half the sliced strawberries. Top with ice. Pour drink over ice and garnish with fresh strawberries and coconut. [/wc_column] [/wc_row] For more healthy mocktail recipes, head here. Cheers to your brain health! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Expert Tips on How to Raise Confident Kids in the Modern World
How do you build confidence in kids and why is it important? When raising our children in this modern world, self-confidence is the key to unlocking potential. In other words, no matter individual opportunities or resources, a person’s ability to achieve their potential is largely based on their level of belief in themselves. The good news is that confidence isn’t a fixed attribute. We can help our kids develop confidence. Confidence is learned and shaped by the thoughts you think and the actions you take. It isn’t so much based on your actual ability, as it is on your belief in your ability. If you think about the nature of kids, they are born with an incredible desire to “try” which can blossom into confidence. Most two-year-olds are proficient in the phrase, “I can do it myself,” not because they actually have the ability to do the given task themselves, but because they believe they do. Children look to us for validation and guidance. The way that adults involve and respond to children as they try new things will contribute to their self-confidence. For example, when young children want to help in the kitchen, do we give them a simple task like stirring or washing, or do we push them aside to avoid the potential mess? When they’re throwing the laundry, do we scold them and shoo them away, or do we show them how to sort it and put it in the basket? There are many ways to build confidence in kids. It’s important for them to trust in themselves so that they will continue to try new things, while also learning that things will be okay if they aren’t successful at something at first. Confidence goes hand in hand with resilience, another essential quality for growth. Parenting expert Michaeleen Doucleff shares in her book, Hunt, Gather, Parent: What Ancient Cultures Can Teach Us About the Lost Art of Raising Happy, Helpful Humans, knowledge that she learned from her research with Maya, Inuit, and Hadzabe families. The tips that she gives us to help raise helpful and confident children are age-old in these cultures, but not as intuitive in western society. 3 Tip on How to Raise Confident Kids 1. Let Kids Contribute Don’t send kids away when they show an interest in helping with chores. “Toddlers will come over and want to help with the laundry or dinner, and American parents will often tell them, ‘No, go play.’” Doucleff says. If we don’t let our children help, over time they’ll learn that their role in the home isn’t to contribute to the family dynamic, but to play independently. Usually, by the age of 6 or 7, the desire to help in the home disappears in America. The best thing you can do is include them in whatever chores you’re doing, especially if they show an interest. Find age-appropriate tasks for even the youngest helpers. Let kids really contribute. Seeing that they’re valued and needed will go a long way in building their confidence. Doucleff says, “Just tiny little things, like stir the pot, chop the herbs, go get the vacuum… This motivates children because they see they are making a contribution. And that is way more motivating than praise.” 2. Include Them in Your World It’s normal for parents today to fill their children’s schedules with a variety of kid activities, essentially creating a separate kid-world for them. This separation actually can create more stress and less connection between parents and kids. Doucleff describes a conversation she had with another mother in her book, “Many moms will say something like ‘Come, my child. Help me while I wash the dishes…’ The invitation is always for doing the chore together.” It doesn’t always have to be doing a chore together. It can be as simple as including your kids in conversation with you while you go about your day. At the end of the day, the focus should be on togetherness and the relationship with your child. Instead of scheduled kid activities, try this: Involve kids in household tasks Cook together Do hobbies together Let them play with other kids Try scheduling less for your kids and include them in your world more. It just might reduce stress for your children and for yourself. Doucleff explains the cooperative team dynamic that happens when you do this, “They will want to help clean up after dinner or make the beds in the morning, because if they’re a part of your world and with you all the time when you’re doing these things, they see that as their role in the family to help.” 3. Give Less Commands How often do you give commands to your child in a day? In an hour? It’s probably more than you think. Even simple things like, “Don’t touch that. Get down.” Doucleff challenges us to experiment by recording ourselves parenting and see how many commands or instructions we give per hour. Try to limit it to 1-3 times per hour. Instead of giving commands, do this: Ask questions or explain consequences. This approach assumes you trust that your kids are smart enough to figure it out. It builds confidence. Giving less commands will give autonomy to your kids. Autonomy is the feeling that you have the ability to make your own choices, but it also involves recognizing that you’re connected to other people. Who doesn’t want to feel like they’re in control of their choices and their life? Everyone does, even kids. They already have such little control over their schedules. Practice backing off and allowing kids to decide what to do. This doesn’t mean not watching, it just means not stepping in when you don’t need to. Why giving more autonomy to kids is important: Builds confidence Improves self-motivation Reduces stress Reduces feelings of anxiousness Increases independence Improves problem-solving skills The Takeaway Raising confident kids in the modern world doesn’t need to be complex. Let kids contribute to your household even if they make a little more mess when they’re younger. It will pay off as they grow and feel like part of the family team. Include them in your world by simplifying theirs. Finally, allow your children to have more autonomy by giving less commands. Your relationship will be a buffer for the stress they’ll inevitably encounter in our modern world. If kids know they have someone to count on when things are hard or when they fail, they’ll be able to move through life with more confidence. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Sleep Chronotypes and Which One Are You?
Are you a night owl who thrives in the late hours of the evening, or an early bird who has boundless energy in the wee hours of the morning? Or are you somewhere in between? Understanding your sleep identity can have a significant impact on your overall health and well-being. Below, we’ll explore the different chronotypes and help you discover where you land on the sleep spectrum. What Are Sleep Chronotypes? Sleep chronotypes are a relatively new concept in the field of sleep research. They’re a type of classification system based on the natural patterns of your sleep-wake cycle. The concept of sleep chronotypes was first introduced by Dr. Michael Breus in his book The Power of When. These types are used to help define your biological clock (when you feel most alert and productive vs when you’re more likely to feel fatigued or sluggish) and your preferred time for sleeping/waking, eating meals, and other daily activities. Chronotypes represent different kinds of sleepers; each has their own unique characteristics and behaviors. Understanding your sleep chronotype can help you optimize your daily routines for maximum productivity and overall well-being. Lions and Dolphins and Bears…Oh, My! No, these aren’t NFL team mascots, they’re sleep types. Here are the 4 main chronotypes plus a bonus type… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. The Lion (aka “Early Bird”) Often described as a morning person or early riser, Lions are those who prefer to rise early in the morning and tend to feel most energized during the first half of the day. They typically don’t have trouble waking up earlier than others and may even be up before the sun rises. Also, they may find it difficult to sleep past their usual wake-up time, regardless of how late they went to bed the night before. Lions make up about 15% of the U.S. population. 2. The Wolf (aka “Night Owl”) On the opposite end of the spectrum, night owls prefer to stay up late into the night. They thrive in nighttime hours, feeling most alert, energetic, and productive late into the evening or early morning hours. They may have difficulty falling asleep at an early hour, typically struggle with early mornings, and often require more time in bed to feel well-rested. Wolves make up around 20% of the population. 3. The Bear This type falls somewhere between early birds and night owls on the spectrum, with a slight preference towards either end, but still adaptable enough to function well in both daytime and nighttime hours. Bears follow a traditional sleeping pattern of going to bed at a reasonable time in the evening and waking up early in the morning. They prefer a consistent schedule with regular mealtimes and bedtime rituals. These individuals tend to be able to shift their sleep schedules without much disruption. Bears make up about 50% of the population. 4. The Dolphin Just like real dolphins, which stay alert even while sleeping, individuals comprising this sleep type may have difficulty falling asleep and tend to be light sleepers. They usually experience fragmented and disrupted sleep, waking up multiple times throughout the night. Dolphins also are known for being highly sensitive to external stimuli, such as noise or light disturbances. Dolphins make up only about 10–15% percent of the population. It’s important to note that while these four categories are the most commonly recognized chronotypes, not everyone fits neatly into one specific category. Some individuals may exhibit traits of more than one chronotype or may have a unique pattern all their own. This certainly applies to the “unofficial” fifth sleep chronotype… 5. The Hummingbird Hummingbirds defy categorization as they don’t fit into any of the traditional sleep chronotypes. They have flexible sleeping patterns and can adapt to different schedules with ease. Hummingbirds often thrive in creative or entrepreneurial roles that allow them to make their own schedule. [/wc_box] Chronotype Quiz So, how can you know your specific chronotype? That’s where a chronotype assessment comes in. A chronotype quiz is a series of questions designed to assess your natural sleep process. It considers various factors, such as: when you feel most alert and productive when you prefer to go to bed how easily you fall asleep at different times during the day or night By answering these (and other) questions, you can gain a deeper understanding of your personal circadian rhythm – the internal clock that regulates your sleep-wake cycle. There are several chronotype quizzes available online, each with their own unique approach to determining an individual’s sleep identity. One sleep test is the Morningness-Eveningness Questionnaire (MEQ), which measures whether a person is more inclined towards being a morning or evening person. Another popular sleep quiz is the Munich ChronoType Questionnaire (MCTQ), which uses self-reported data on sleeping and waking habits over weekdays and weekends to calculate an individual’s circadian typology. It also takes into account lifestyle factors, such as the amount of sunlight exposure (which naturally produces vitamin D3 in the body) a person gets each day. Some other sleep evaluations use images rather than text-based questions or involve physical tasks like recording body temperature upon waking up. Regardless of which type of assessment you choose, taking a chronotype quiz can help provide valuable insights into your sleep tendencies. Based on this information, you can make informed decisions about your daily routine and create a customized sleep schedule that aligns with your chronotype. Note: these quizzes aren’t meant to be a definitive diagnosis of your chronotype. They can function as a guideline and starting point for understanding your sleep identity, but shouldn’t be adopted without first seeking professional, medical advice. Know Your Sleep Chronotype Knowing your chronotype can help you understand why you struggle with certain tasks or habits and can help you make better choices about when to schedule tasks and activities throughout your day. It also allows you to work with, rather than against, your natural sleep rhythms, leading to improved overall productivity and well-being. It’s recommended that you consult with a healthcare professional or sleep specialist before making any adjustments to your sleep-wake schedule. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Eat Your Fruits and Veggies (Don’t Drink Them)
We often think of a nice tall glass of fresh fruit or vegetable juice – or a blend of both – as synonymous with health and vitality. But is juicing as healthy as it’s thought to be? Maybe not. It turns out that there are compelling reasons to eat your fruits and vegetables whole rather than drink them. Here’s a deeper look into juicing. What Is Juicing? Juicing is simply the act of using a machine (juicer) to extract juice from fresh fruits and vegetables while leaving the fibrous material behind. Juicing undoubtedly offers an efficient way to get loads of important nutrients such as vitamins, minerals, and polyphenols (with high antioxidant power). For example, a cup of kale juice is the juice of an entire bunch of kale, one cup of apple juice is the juice of three apples, and a glass of celery juice is made from four or five celery stalks. You can get a lot of concentrated nutrition with juicing, and blending juices provides an even wider array of phytonutrients. It sounds wonderful, but it turns out to be more complicated. Is Juicing Good or Bad? The truth is juicing isn’t wholly good or bad. There are both benefits and risks associated with juicing. They’re important to know in order to discern the truth from the hype. Starting on a positive note, here’s what’s great about juicing: Positives of Juicing Quick and Easy Consumption When you consider that only 12.3% of surveyed U.S. adults consume the recommended two servings of fruits a day, and only 10% consume the recommended three servings of vegetables, according to recent data, juicing can be an effective way for people who don’t like fruits or vegetables, or don’t have the time to eat them, to get more of them into their diet. Delivers Loads of Vital Nutrients A fruit or vegetable juice or juice blend can deliver a powerful dose of important vitamins, minerals, and phytochemicals. Fruits and veggies are rich in polyphenols, which have many health benefits such as protective antioxidant properties, antibacterial and immune-support effects, and more. Can Help Promote Health The nutrients and phytochemicals in fruits and veggies offer many additional health benefits. For example, celery juice is a big trend at the moment. Research shows that celery itself has anti-inflammatory properties and may also support healthy blood sugar, blood pressure, and cholesterol levels. Another example, beet greens and beets are rich in vasodilating nitrates that can help relax veins and improve blood flow, which supports healthy blood pressure and optimal brain health. Juicing may have positive influences on the gut microbiome, according to one small study. Good for People Digestive Issues and Low-fiber Diets Since the plant fiber is taken out of the juice, it gives your digestive system a rest. With certain medical conditions where an individual is prescribed a low-fiber diet, this can be beneficial. Juicing can break down the cell walls of certain fruits and veggies, making them easier to digest. Hydrating Fresh juice is wonderfully hydrating. Some fruits are rich in electrolytes like potassium and natural sugars that may entice water and nutrients into cells. Negatives of Juicing Now let’s take a look at some of the drawbacks of juicing. Here’s why you might want to limit the amount of juice you consume, preferring to eat whole fruits and vegetables instead: The Fiber Factor Medical experts generally suggest eating whole fruits and vegetables over juicing for one very important reason: Juice contains little to no fiber. On average, American adults consume 40% or less of the USDA’s recommended daily fiber intake. If you choose to juice, you miss out on getting that very important fiber, critical to gut health, healthy blood sugar levels, satiety, and more. Additionally, certain phytochemicals are contained in the fiber of fruits and veggies. When you remove the fiber through juicing, you lose some of those nutrients too. Fiber is important for healthy digestion and helping to maintain healthy cholesterol and blood sugar levels. When you strip out the fiber, the sugar content from the fruit (and certain vegetables) acts more like refined sugar in your body. It also can be highly caloric. Consider a glass of juice made from 5 fruits. It can quickly add up to 500 calories and more than 100 grams of sugar. If you consume a large amount of juice, it’s possible to get sugar rushes, crashes, and cravings. For people with blood sugar issues, it can be potentially dangerous. Fiber provides a feeling of fullness. If you eat your fruits and vegetables, you’ll be more satiated. With juice, you’ll be hungry again sooner. Disordered Eating The purported (and largely unsubstantiated) “detox” and weight loss benefits associated with juicing can create disordered eating or make it worse, research has found. It’s also not good for mental health. The drastic weight loss that goes with a liquid cleanse diet is short-lived and can be dangerous too. Other Risks The juice from fruits and vegetables typically contains concentrated levels of phytochemicals, which can pose risks. They can interact with medications or cause problems on their own. For example, beets and spinach are high in oxalate, a compound that can increase an individual’s risk of kidney problems when it’s consumed in large quantities. Additionally, if your fresh juice isn’t consumed right away, bacteria can breed and increase the risk for foodborne illness too. 5 Tips for Healthy Juicing and Other Options Following these tips will help to offset some risks of juicing: 1. Talk to Your Doctor If you want to do a juice fast or make juicing a regular activity, experts advise that you check in with your medical doctor first. 2. Juice in Small Amounts Moderate consumption (defined as ½ cup) of fresh vegetable or fruit juice is safe for most people. 3. Include Fresh Vegetables or Water If you choose to juice, use more vegetables (especially greens) and low-sugar fruit like berries or green apples. This will help keep the sugar content of your juice down. You also can dilute your fruit juice with water, which will provide a larger quantity but with less sugar content. 4. Consume Juice Right Away To minimize the risk of foodborne illness, consume fresh juice right away. 5. Choose Smoothies Over Juicing Make smoothies with whole fruits and vegetables, ice, and/or unsweetened plant milk. With a smoothie, you don’t lose any of the fiber of your fruits or vegetables. You also can add in other macronutrients like protein (yogurt or powder) and healthy fat (avocado, coconut oil, nut butters, flaxseeds, chia seeds, etc.) which will help to slow digestion, increase satiety, and support healthy blood sugar levels. Eat Your Fruits and Vegetables Unless you have a medical reason for juicing, relax and consume your fruits and vegetables whole (or enjoy them in a smoothie). You’ll get all the nutritional benefits they offer, the fiber, and none of the hassle (juicing is expensive and time-consuming) or potential health issues that can come with juicing. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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